Army PFT Prep: What and When to Eat Before Your Next Test

ARM ARMY PFT PREP ARM RMY 10 30 ARMY PRMY What and When to Eat Before Your Next Test What to eat Eat a simple and balanced dinner; incorporate both lean proteins, like chicken and fish, and carbohydrates, THE NIGHT BEFORE like pasta and bread. Grilled chicken + Plain pasta (whole Turkey sandwich Tortilla wrap filled with grilled fish, avocado, and mango rice, quinoa, or a wheat) + cheese and with cheese + sweet potato veggies apple slices PRO-TIPS: Eat at least 2 to 3 NO fasting. Stick to, or resume, regular meals in the 24 hours leading up hours before bed to avoid sleep disruptions. to the test. Stick to familiar and plain foods. Now is not the time to try something new. What to eat Eat a meal low in fat (20%), moderate in protein (30%), and high in complex carbohydrates (50%). Complex carbs, like apple slices, burn slower for sustained energy. 2 TO 4 HOURS BEFORE THE TEST Egg white omelet + a slice of whole wheat toast with jelly Greek yogurt + side of mixed berries ½ peanut butter and jelly sandwich + small glass of low-fat milk 1-2 eggs + small bowl of oats and/or nuts PRO-TIPS: Don't overeat (think 250 to 400 calories). Avoid high-fiber foods like beans or broccoli. Aim for a pre-test meal that contains Drink 16 to 24 30 to 50 grams ounces of water. of complex carbs + 8 to 15 grams of protein. What to eat As needed, and only if your 1 HOUR body can tolerate it, eat a VERY small snack within BEFORE THE TEST 1 hour of the first event (no more than 150 calories). 1-3 tablespoons of raisins A plece of whole wheat toast with 1/2 banana + small handful A few saltines or whole wheat crackers nut butter of dried fruit PRO-TIPS: Your snack should contain easily digestible carbs (and maybe a little protein). Everyone is different. Experiment with your pre-test snacks/meals during your training regimen. Then, stick to what works test day. Drink another 8 ounces of water within 15 minutes of the first event. GUARD YOUR OHEALTH www.guardyourhealth.com/apft-max My Mission. My Health.